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Ways to Trim Belly Fat

Crunches are not the only solution to building and toning abdominal muscles. Other factors contribute to trimming belly fat. Weight loss and fitness experts suggest taking time to observe the body and making simple lifestyle changes. Incorporating physical activities, stress reduction techniques and simple diet changes into your lifestyle are some of their suggestions for achieving a flat stomach.

  1. Reduce Stress

    • The body produces the stress hormone cortisol as a response to stress. Researchers have discovered a direct relationship between cortisol and abdominal fat. Therefore, it is important to avoid continuous stress with the use of simple stress reduction techniques. According to Tom Venuto in his article "Cortisol, Stress And Body Fat", getting plenty of quality sleep, eating a balanced diet, and avoiding or minimizing the use of stimulants like caffeine are some simple strategies to reducing stress.

    Limit Alcohol Intake

    • Alcohol is known to raise blood sugar levels and cortisol levels. It should be avoided or consumed in limited quantities if your goal is to lose belly fat.

    Add More Whole Grains To Your Diet

    • A diet rich in whole grains (as opposed to unrefined grains) helps the body to use blood glucose more efficiently and reduces fat deposition. According to a recent study in the American Journal of Clinical Nutrition, a low-calorie diet rich in whole grains can trim extra fat from the waistline. Participants who ate all whole grains, along with a diet of fruits and vegetables, low-fat dairy, and lean meat, fish or poultry, lost more weight from the abdomen than the group that ate the same diet but substituted refined grains for whole grains.

    Drink Lots of Water

    • Drinking a lot of water is a healthy habit to adopt when attempting to trim belly fat. According to Venuto, at least one study suggests that cortisol levels can be raised by dehydration. The regular consumption of water also helps to flush out toxins and reduces water retention, which causes bloating. Generally, sodas and any other drink or food containing refined sugar should be avoided when attempting to lose body fat. When the body consumes refined sugar, it raises blood sugar levels, which can affect the body's fat burning capabilities.

    Do More Aerobic Exercises

    • Working out on a regular basis tones the body and assists with overall weight loss. Aerobic and strength training exercises are the best forms of exercise to burn fat, and can also build and tone abdominal muscles.

    Try Pilates

    • Pilates exercises work all the abdominal muscles. Therefore, practicing pilates is one of the best ways to trim belly fat. Martica K. Heaner, a certified fitness instructor, recommends practicing pilates at least three times a week or every other day to receive the full benefits in her article "6 Moves to Shrink Your Belly."

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